How to Manage Blood Sugar Naturally: Top Effective Tips

The pancreas in our body produces insulin that manages blood sugar levels. Insulin lets cells use the sugar circulating in blood throughout your body. However, several factors like obesity and bad eating habits affect blood sugar management. They can cause you to have high blood sugar, which is also known as hyperglycemia. If ignored or not managed, it could lead you to type 2 diabetes.

Managing blood sugar is essential if you want to safeguard yourself from diabetes. Here are some tips on how to manage blood sugar naturally

Be Physically Active and Exercise Regularly

According to a study published on PubMed, physical activity and regular exercise can help you increase insulin sensitivity and manage your body weight. Increased insulin sensitivity means your body can effectively use the sugar available in the bloodstream.

Taking exercises regularly helps your body muscles utilise blood sugar for muscle contraction and energy. You start exercising and being physically active if you are looking for effective tips on how to control blood sugar levels. Take exercises or be physically active in more sessions if you cannot dedicate a fixed time for it. Useful exercises or exercise forms you can include in your daily life are as follows:

• Brisk walking
• Running or jogging
• Weightlifting
• Cycling
• Hiking
• Dancing
• Jumping jacks
• Swimming

Lower Carb Intake

Carbohydrate consumption contributes to a spike or fall in blood sugar levels. Your body gets sugar, especially glucose, by breaking down the consumed carbohydrates. After that, insulin helps your body to store or use glucose for energy. This process fails due to your intake of too much carbs. It leads you to have insulin problems and an increase in blood sugar levels.

The American Diabetes Association suggests that people with high blood sugar levels should manage their carbohydrate intake. For it, count carbs and know the carb amount you need for your daily activities. A low-carb diet can help you lower your blood sugar levels. Here are some examples of low-carb food items:

• Meat, seafood, and poultry
• Cheese
• Eggs
• Avocados
• Olive oil, butter, coconut oil, sour cream, cream, and cream cheese

Eat More Fibre

Are you willing to manage your blood sugar level? Increasing the fibre amount can help you a lot. Fibre slows down the absorption of carbs and sugars. There are 2 types of fibre - soluble and insoluble. Both fibre types are important. However, a study published on the official website of the National Library of Medicine suggests that consuming soluble fibre enhances blood sugar management. Here are some food items that contain soluble fibre:

• Green, leafy, and seasonal vegetables like avocados and spinach
• Legumes
• Fruits
• Whole grains like wet chickpeas

Manage Your Stress and Anxiety Levels

Stress and anxiety influence your blood sugar levels. When you are stressed, your body produces hormones like cortisol and glucagon that could trigger the sugar level in your body. Act fast to lower your stress level. For it, you can:

• Practise meditation and deep breathing
• Watch light TV programs and funny videos on YouTube
• Stay away from serious topics or TV programs
• Engage yourself in your favourite hobbies
• Consult a psychologist or psychiatrist if your effort does not help you in your stress management

Drink Enough Water

Apart from keeping you hydrated, drinking enough water can help you keep your blood sugar levels within healthy ranges. It helps your kidneys to remove toxins and excess sugar through urine. Drinking water regularly:

• Rehydrate the blood
• Lower diabetes risks
• Make blood sugar levels come down and stay within healthy ranges

Keep in mind that zero-calorie drinks and water are better. You should avoid soft and sugary drinks.

Implement Portion Management Tricks

Do you want to manage your blood sugar naturally? If yes, think of managing your meal portion. Managing portion or serving sizes could help lower blood sugar and the risk of type 2 diabetes. To manage your portion or serving sizes,

• Eat slowly
• Weigh and measure your food
• Take your meal in a smaller plate
• Avoid restaurants that serve food in large portions
• Keep a food journal with you

Have a Sound Sleep Every Night

A lack of rest or poor sleeping habits can impair blood sugar levels in your body and insulin sensitivity. It can increase your risk of type 2 diabetes. In addition, poor sleeping increases the level of cortisol, a crucial hormone for healthy blood sugar management. Here is how you can sleep soundly every night:

• Have a sleep routine and stick to it
• Stay physically active
• Avoid caffeine and alcohol before two hours of your bedtime
• Ensure your bed is soft and room temperature is around 25 degrees Celsius
• Do not watch TV by lying in bed
• Lower your naps during the daytime
• Use your bedroom only for sleeping or physical intimacy. Avoid studying or working there

Take Natural Herbs

Many health experts, especially Ayurvedic doctors, suggest the use of herbs for treating diabetes naturally. After consulting such a doctor, take an Ayurvedic blood sugar control medicine. Such medicines contain herbs like:

• Methi
• Punernava
• Tavasir
• Lehsun
• Sudh Guggal
• Kalonji
• Bael fruit
• Gudmar
• Shilajit

Manage Your Body Weight

Your body weight must be healthy. Any increase or decrease/fall in it can create health issues like diabetes and high BP. Measuring your BMI can help you know whether you are underweight or overweight. Act fast to make it within 18 and 25.

Final Verdict

Adopting a healthy and balanced lifestyle can help you manage blood sugar levels naturally. It includes dietary changes, an increase in physical activity, stress management, etc. Consulting an expert for Ayurvedic treatment can also help you lower your blood sugar effectively and naturally.